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How do I break down excess belly fat?
Many people go to sport regularly and pay attention to a healthy diet, but they still cannot get rid of their unnecessary belly fat. A fitness expert has now given some hints and tips that can help to reduce stubborn belly fat.
Belly fat is generally difficult to break down. Stress and genetics contribute to the fact that fat accumulates in this area. Of course, lifestyle also has a big impact. Australian fitness expert Kristy Curtis has now published a list of suggestions for targeted treatment of belly fat.
Make sure you keep moving
Any type of exercise that increases your heart rate, such as jogging, cycling, or swimming, will help reduce belly fat. All forms of structured training during the day are definitely advantageous, but the expert recommends a balanced approach. Too many sessions of a particular exercise can lead to overwork and related injuries such as tendon and joint inflammation and muscle strain. A training plan should include resistance training at least two to three times a week. When the body has built muscle, it supports the bones, which prevents osteoporosis and heart disease and reduces weight.
Monitor your calorie intake
If you want to lose weight, you can easily make sure you don't eat more than your body needs. Weight loss is based on the principle of a calorie deficit, which means that more energy needs to be burned than is consumed. A total calorie deficit of 7,700 calories is associated with a weight loss of one kilogram, says the expert, according to the English-language magazine "Daily Mail".
Lower your sugar and intake of refined carbohydrates
Sugar and refined carbohydrates have absolutely no nutritional benefits and are something like empty calories. Sugar has a devastating effect on blood sugar and insulin in the blood, it leads to a sharp increase and then to a sharp decrease after a while. Insulin is a hormone that promotes fat storage and inhibits the ability to burn fat. If the insulin level is kept low, the body can burn fat properly.
Use every additional opportunity to move
While a workout routine is essential, there are always ways to burn extra calories. Physical activity or thermogenesis without activity (N.E.A.T) is a simple way to contribute to the number of calories burned during the day. For example, using the stairs instead of the elevator can help burn extra calories.
Stick to a high protein diet
A high protein diet is essential for building muscle. Muscles are the tissue that burns calories even during the rest phases. The more lean muscle you have, the more calories you burn and the more food you can eat. Protein can come from meat sources such as red or white meat or seafood, but it can also be consumed through dairy products and eggs, cheese and yoghurt. Vegan sources of protein include, for example, soy products, legumes, beans, green leafy vegetables, Edamame beans, and tempeh. You should consume 0.8 to 1.5 g of protein per kilogram of body weight daily. If you do strength training regularly, you should still consume more protein. Another advantage is that proteins are digested slowly, which leads to longer saturation.
Eat properly after exercise
If we start to sweat after training, we can develop a real craving, which often leads to unhealthy foods being consumed. The expert advises that she should have a snack or a meal within an hour of training. After training, the cells in the body are ready to receive a nutritious meal that should contain proteins, carbohydrates and fat so that all essential macronutrients are covered.
Pay attention to your alcohol consumption
Celebrating on the weekends and drinking alcohol can be incredibly tempting, especially if you've been eating and exercising healthily during the week. Calories from alcohol have no nutritional value and contribute to excess fat in the abdominal region or to belly fat, explains the expert. Alcohol consumption must be carefully managed so that you don't sabotage your hard-earned progress from Monday to Friday. Alcohol can be catastrophic for weight because alcohol is made from sugar or starch. Alcohol contains many calories, seven calories per gram, almost as much as pure fat. (as)